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The yoke walk is a brutal event that no matter how much I practice, it still beats me up. Sometimes I wonder if all that weight on my back is going to cost me a few inches, of height.

It is a man maker of a drill though that will build strength through the hips, core, back and legs. So if you have a yoke available, give it a try. Start light and work on control though, as heavier weights will throw you around due to the pendulum effect of the weight being at the bottom of the device. A big swing the wrong way could cause a pulled muscle or throw out your back.

Tire flipping is a much simpler and probably safer drill that is also great for building strength. Just don't try to curl up the tire or you might leave your biceps on the floor.

AM, Strongman Sunday

• Mobility Work
• Dynamic Warm-Up
• empty barbell complex
• Yoke Walk
• worked up to 550lbs for 60' with a turn at 30'
• then worked up to 650lbs for 30'
• Tire Flip
• 700lbs x 4 x 4
• Prowler Pushing
• 2 x max distance

This is a good yoke walk video because you can see the weight swinging while the athlete tries to control it. Controlling the weight requires tremendous core strength.


Here is a good video of tire flipping. You can see how it requires strength through the legs, hips, arms, chest and shoulders. What you can't see is that often tires will try to shift from sided to side as you flip them, so you need a really strong core to control the tire as well.


PM, Kettlebells

• 2KB Rack Squat
• 4 x 8
• 2KB Swing
• 4 x 20
• 1KB Freestyle
• 4 x 20
• Flex Band Goodmornings
• 4 x 15

The goodmorning is a great drill for building your posterior chain strength. Using a flex band for high GM's is a safe way to force blood into the lower back, promote recovery and possibly create some hypertrophy.

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